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April 16, 2019

CrossFit Nickel City – WOD

A: Front Rack Box Step-up (3 x 10/s, rest 2:00 minutes.)

All sets at last week’s weight.

IF unable to do the FR BB, sub double DB suitcase.

B: Metcon (AMRAP – Reps)

15 x 30s On/30s Off:

1. AMRAP x Burpee to Plate (#45/35)

2. AMRAP x KB Swing

3. AMRAP x Wall Ball

4. AMRAP x Toes-to-Bar

5. AMRAP x Row Cal
Intent: Lower body endurance/sustained power output. Push hard on the rower!

Fitness: 20/12kg, HKR, (14/10)

Rx: 24/16kg, (20/14)


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